Barbell Ya Ƙi Rufe Rufe Zuwa Kwanyar Latsawa

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Triceps Brachii

Sakonni ga Barbell Ya Ƙi Rufe Rufe Zuwa Kwanyar Latsawa

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfafa ne wanda ke kaiwa ga triceps, yayin da kuma ya haɗa da kirji da kafadu. Wannan motsa jiki ya dace da daidaikun mutane a tsaka-tsaki zuwa matakan motsa jiki masu ci gaba waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙwayar tsoka, haɓaka ƙarfin aiki don ayyukan yau da kullun, da ba da gudummawa ga ingantaccen aiki a cikin wasanni da sauran motsa jiki.

Yanayinta: tsammanin nuni a nuni Barbell Ya Ƙi Rufe Rufe Zuwa Kwanyar Latsawa

• Rage kararrawa zuwa ƙirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku kuma madaidaicin wuyan hannu.
• Danna kararrawa kai tsaye zuwa sama har sai hannayenka sun cika sosai, amma ba a kulle ba.
• Sannu a hankali saukar da barbell zuwa goshin ku, lanƙwasa gwiwar gwiwar ku zuwa kusurwar digiri 90, wannan shine ɓangaren "latsa kwanyar" na motsa jiki.
• Tura barbell baya zuwa wurin farawa, mai da hankali kan yin amfani da triceps ɗinku don yin motsi, kuma maimaita don adadin da ake so.

Lajin Don yi Barbell Ya Ƙi Rufe Rufe Zuwa Kwanyar Latsawa

• Daidaitaccen Riko: Rike kararrawa tare da kamawa kusa, hannaye da fadin kafada. Ya kamata tafin hannunka su kasance suna fuskantar nesa da kai. Wannan riko yana ba da damar haɗin gwiwar tricep mafi girma, amma tabbatar da cewa kada ku riƙe sandar kusa da shi saboda zai iya ƙunsar wuyan hannu.
• Motsi Mai Sarrafa: Yayin da kake runtse ƙwanƙwasa zuwa goshinka ("matsawar kwanyar"), kiyaye gwiwar gwiwar ku zuwa saman rufi kuma kusa da jikin ku. A nan ne mutane da yawa ke yin kuskure ta hanyar fizge gwiwar hannu, wanda zai iya haifar da ciwon kafada. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, kada ku bari barbell ya billa goshin ku.
• Cikakkun Motsi: Tabbatar da cikakken mika hannunka a saman motsi

Barbell Ya Ƙi Rufe Rufe Zuwa Kwanyar Latsawa Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Ya Ƙi Rufe Rufe Zuwa Kwanyar Latsawa?

Ee, mafari na iya yin aikin motsa jiki na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙungiya zuwa Kwanyar Latsa, amma yana da mahimmanci a fara da nauyin da ke da dadi da kuma sarrafawa. Wannan motsa jiki na iya zama ƙalubale sosai, don haka yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Hakanan yana iya zama fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan yunƙurin farko don tabbatar da ana yin aikin daidai. Kamar kowane sabon motsa jiki, yana da kyau a fara da ƙananan nauyi kuma a hankali ƙara ƙarfi yayin da ƙarfi da kwanciyar hankali tare da motsi ke inganta.

Me ya sa ya wuce ga Barbell Ya Ƙi Rufe Rufe Zuwa Kwanyar Latsawa?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙungiya Zuwa Kwanyar Latsa: Ana yin wannan bambancin a kan benci mai karkata, ana nufi da kirji na sama da triceps daban-daban.
• Flat Bench Close Riko Zuwa Kwanyar Latsa: Ana yin wannan bambancin akan benci mai faɗi, yana mai da hankali ga ƙirji na tsakiya da triceps.
• Cable Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙungiya Zuwa Kwanyar Latsa: Wannan bambancin yana amfani da na'ura na USB, yana samar da tashin hankali akai-akai a duk lokacin motsi.
• Injin Smith Rage Rufe Rufe Zuwa Kwanyar Latsa: Wannan bambancin yana amfani da injin Smith, wanda zai iya ba da ƙarin kwanciyar hankali da kuma taimakawa wajen kula da tsari.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Ya Ƙi Rufe Rufe Zuwa Kwanyar Latsawa?

• Push-ups: Push-ups suna aiki akan ƙungiyoyin tsoka iri ɗaya kamar yadda Barbell Decline Close Grip To Skull Press, musamman triceps da ƙirji, yana ba da damar ƙarin ƙarfin ƙarfafa waɗannan yankuna.
• Mawaɗaɗan dumbbell Latsa - wannan motsa jiki ya cika ragamar da aka yi riko da kwanon ƙwayoyin cuta ta hanyar tafiya mai ban sha'awa na waɗannan ƙungiyoyin tsoka.